*We have a couple more weeks of higher volume strength, then we will start a Wendler strength cycle after Labor Day.
**We have also talked about a nutrition challenge after Labor Day! Keep your eye out for details.
WARMUP
2x
200m jog/250m row
5 Hip Hinge
10 Air Squats
10 lunges
STRENGTH
Back Squat
4×6-8
*Build in weight
Bulgarian Split Squats
3×5 each
WOD
4 x 400m Run
*Score is your slowest attempt. Rest as needed between, with a time limit on the rest of 2 min.
*Rx+ 6 x 400m
**If you did the comp this past weekend, do the 4 x 400m at recovery pace or do 4 x 200m
OPTIONAL POST WOD
10 min EMOM
Min 1: 8-10 GHD sit-ups
Min 2: 8-10 Dball Cleans over the shoulder
CrossFit Reserve 